7-Day BCAA Optimization Plan
Protocol Objectives
Leucine King
Leucine is the primary trigger for muscle protein synthesis (mTOR). Whey, beef, and eggs are highest.
Whey Protein
Fastest absorbing source of BCAAs. Ideal post-workout.
Beef & Chicken
Muscle meat contains the exact amino profile needed to build muscle.
Timing
Eating 30g+ protein per meal ensures the 'Leucine Threshold' (2.5g) is met to start growth.
Day 1 Whey
Breakfast
Whey Smoothie
Fast absorb.
Lunch
Chicken Breast
High BCAA.
Dinner
Steak
Red meat.
Day 2 Beef
Breakfast
Steak & Eggs
Anabolic.
Lunch
Burger (No Bun)
Meat.
Dinner
Beef Stir-Fry
Muscle.
Day 3 Chicken
Breakfast
Chicken Sausage
Lean.
Lunch
Chicken Salad
Breast.
Dinner
Roast Chicken
Whole.
Day 4 Eggs
Breakfast
4 Eggs
High leucine.
Lunch
Cobb Salad
Eggs/Chicken.
Dinner
Quiche
Egg base.
Day 5 Fish
Breakfast
Smoked Salmon
Fish.
Lunch
Tuna
Canned.
Dinner
Cod
White fish.
Day 6 Dairy
Breakfast
Greek Yogurt
Casein/Whey.
Lunch
Cottage Cheese
Dense.
Dinner
Cheese Plate
Snack.
Day 7 Maintenance
Breakfast
Protein Oats
Add powder.
Lunch
Turkey
Lean.
Dinner
Pork
Meat.
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Vegetarians
Plant proteins are lower in BCAAs (esp Leucine). You need to eat more total protein or supplement to match the anabolic effect of meat.
Scientific References:
1. Norton, L. E., & Layman, D. K. (2006). 'Leucine regulates translation initiation of protein synthesis...'
1. Norton, L. E., & Layman, D. K. (2006). 'Leucine regulates translation initiation of protein synthesis...'